Magnesium enters the body in whole foods but leaves during processing. Refining grains strips away the bran and germ where magnesium accumulates. Soaking nuts and seeds can reduce phytic acid, which binds magnesium and limits absorption. Fortification adds it back, so processed foods sometimes contain more than their whole-food origins.
Green vegetables, nuts, seeds and whole grains hold the highest magnesium content. What this ranking shows you is concentration per 100 g, not how much your body actually absorbs. Phytates and other compounds in plant foods can reduce bioavailability, though cooking and soaking help.
FDA daily value: 420 mg
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Showing 3551–3600 of 6,497 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 3551 | Potatoes, mashed, dehydrated, prepared from granules with milk, water and margarine added | Vegetables and Vegetable Products | 20.00 mg | 5% | USDA_SR |
| 3552 | Onions, spring or scallions (includes tops and bulb), raw | Vegetables and Vegetable Products | 20.00 mg | 5% | USDA_SR |
| 3553 | Brussels sprouts, frozen, unprepared | Vegetables and Vegetable Products | 20.00 mg | 5% | USDA_SR |
| 3554 | Brussels sprouts, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 20.00 mg | 5% | USDA_SR |
| 3555 | DENNY'S, onion rings | Restaurant Foods | 20.00 mg | 5% | USDA_SR |
| 3556 | Cauliflower, green, raw | Vegetables and Vegetable Products | 20.00 mg | 5% | USDA_SR |
| 3557 | Mushrooms, shiitake, raw | Vegetables and Vegetable Products | 20.00 mg | 5% | USDA_SR |
| 3558 | Mango, dried, sweetened | Fruits and Fruit Juices | 20.00 mg | 5% | USDA_SR |
| 3559 | Sandwich spread, meatless | Legumes and Legume Products | 20.00 mg | 5% | USDA_SR |
| 3560 | APPLEBEE'S, mozzarella sticks | Restaurant Foods | 20.00 mg | 5% | USDA_SR |
| 3561 | Pizza rolls, frozen, unprepared | Meals, Entrees, and Side Dishes | 20.00 mg | 5% | USDA_SR |
| 3562 | Desserts, mousse, chocolate, prepared-from-recipe | Sweets | 20.00 mg | 5% | USDA_SR |
| 3563 | Tomatillos, raw | Vegetables and Vegetable Products | 20.00 mg | 5% | USDA_SR |
| 3564 | Gourd, dishcloth (towelgourd), cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 20.00 mg | 5% | USDA_SR |
| 3565 | Brussels sprouts, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 20.00 mg | 5% | USDA_SR |
| 3566 | Broccoli, frozen, spears, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 20.00 mg | 5% | USDA_SR |
| 3567 | Taro leaves, cooked, steamed, without salt | Vegetables and Vegetable Products | 20.00 mg | 5% | USDA_SR |
| 3568 | Squash, summer, crookneck and straightneck, raw | Vegetables and Vegetable Products | 20.00 mg | 5% | USDA_SR |
| 3569 | Rutabagas, raw | Vegetables and Vegetable Products | 20.00 mg | 5% | USDA_SR |
| 3570 | Gourd, dishcloth (towelgourd), cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 20.00 mg | 5% | USDA_SR |
| 3571 | Kumquats, raw | Fruits and Fruit Juices | 20.00 mg | 5% | USDA_SR |
| 3572 | Turnip greens, canned, no salt added | Vegetables and Vegetable Products | 20.00 mg | 5% | USDA_SR |
| 3573 | Stew, hominy with mutton (Navajo) | American Indian/Alaska Native Foods | 20.00 mg | 5% | USDA_SR |
| 3574 | Focaccia, Italian flatbread, plain | Baked Products | 20.00 mg | 5% | USDA_SR |
| 3575 | Nance, frozen, unsweetened | Fruits and Fruit Juices | 20.00 mg | 5% | USDA_SR |
| 3576 | Mush, blue corn with ash (Navajo) | American Indian/Alaska Native Foods | 20.00 mg | 5% | USDA_SR |
| 3577 | Moose, liver, braised (Alaska Native) | American Indian/Alaska Native Foods | 20.00 mg | 5% | USDA_SR |
| 3578 | Snacks, fruit leather, rolls | Sweets | 20.00 mg | 5% | USDA_SR |
| 3579 | Babyfood, vegetables, jarred, green beans, all stages | Babyfoods | 20.00 mg | 5% | CNF |
| 3580 | Pizza roll, frozen, unprepared | Mixed Dishes | 20.00 mg | 5% | CNF |
| 3581 | Bread, focaccia, Italian flatbread, plain | Baked Products | 20.00 mg | 5% | CNF |
| 3582 | Mushroom, shiitake, raw | Vegetables and Vegetable Products | 20.00 mg | 5% | CNF |
| 3583 | Fast foods, sandwiches and burgers, donair or gyro sandwich | Fast Foods | 20.00 mg | 5% | CNF |
| 3584 | Taro leaves, steamed, with salt | Vegetables and Vegetable Products | 20.00 mg | 5% | CNF |
| 3585 | Potato, boiled without skin, flesh, with salt | Vegetables and Vegetable Products | 20.00 mg | 5% | CNF |
| 3586 | Potato, au gratin, homemade, with margarine | Vegetables and Vegetable Products | 20.00 mg | 5% | CNF |
| 3587 | Gourd, dishcloth (towelgourd), boiled, drained, with salt | Vegetables and Vegetable Products | 20.00 mg | 5% | CNF |
| 3588 | Brussels sprouts, boiled, drained, with salt | Vegetables and Vegetable Products | 20.00 mg | 5% | CNF |
| 3589 | Dessert, mousse, chocolate, homemade | Sweets | 20.00 mg | 5% | CNF |
| 3590 | Chili without beans, canned | Mixed Dishes | 20.00 mg | 5% | CNF |
| 3591 | Turnip greens, canned, unsalted | Vegetables and Vegetable Products | 20.00 mg | 5% | CNF |
| 3592 | Tomato, crushed, canned | Vegetables and Vegetable Products | 20.00 mg | 5% | CNF |
| 3593 | Fast foods, sandwiches and burgers, submarine sandwich on white bread with coldcuts, lettuce and tomatoes | Fast Foods | 20.00 mg | 5% | CNF |
| 3594 | Fast foods, mexican, taco salad with chili con carne | Fast Foods | 20.00 mg | 5% | CNF |
| 3595 | Candies, bars, Mars | Sweets | 20.00 mg | 5% | CNF |
| 3596 | Snacks, fruit leather, roll | Snacks | 20.00 mg | 5% | CNF |
| 3597 | Pie, tourtiere, commercial | Baked Products | 20.00 mg | 5% | CNF |
| 3598 | Roll, french | Baked Products | 20.00 mg | 5% | CNF |
| 3599 | Doughnut (donut), yeast-leavened, with jelly filling | Baked Products | 20.00 mg | 5% | CNF |
| 3600 | Cake, yellow, commercial, with chocolate icing (frosting), in-store bakery | Baked Products | 20.00 mg | 5% | CNF |
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